GAPS Diet for Kids: Simple Guide to Gut Healing, Meals, & Tips
The GAPS diet for kids is designed to support children with digestive issues, allergies, or conditions like autism by focusing on healing the gut with whole, nutrient-rich foods.
It involves gradually introducing easy-to-digest meals such as homemade stocks, soups, and probiotic-rich foods to improve digestion and overall health. This approach helps kids adjust slowly, especially if they are picky eaters used to processed foods.
Switching a child to the GAPS diet can feel tricky because of their food habits. Going slowly and introducing new foods in stages makes it easier for everyone.
We’ll walk through how to start with simple, healing recipes and move towards more variety while keeping meals delicious and wholesome.
If you’re wondering what kinds of meals work best or how to handle picky eating during this diet, we’ve got plenty of ideas and easy recipes that your kids will actually enjoy.
Recipe Card: Chicken Soup For Kids (GAPS Friendly)
Prep time: 15 mins | Cook time: 30 mins | Servings: 4
Calories: ~150 kcal per serving
Tools: Large pot, knife, cutting board
Ingredients:
- 1 whole organic chicken or 4 lbs (1.8 kg) chicken parts
- 3 liters (12 cups) water
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped (optional)
- 1 onion, quartered
- Salt to taste (Celtic or Himalayan)
Instructions:
- Place chicken and water in a pot, bring to a boil.
- Lower heat and simmer for 2 hours until chicken is cooked.
- Remove chicken, add vegetables and simmer 30 more mins.
- Season with salt. Serve warm.
What Is the GAPS Diet for Kids?
The GAPS diet for kids is a special eating plan focused on healing the gut to help with certain health issues. It’s designed to work through food choices that improve digestion and support the brain, especially in children with allergies or behavior challenges.
The diet is detailed and requires gradual steps.
Gut and Psychology Syndrome Explained
Gut and Psychology Syndrome, or GAPS, connects the health of the gut with brain function. When the gut lining is damaged or the balance of bacteria is off, it can affect behaviors, mood, and digestion.
This idea is important for kids who have conditions like autism, ADHD, or food allergies. The syndrome suggests that healing the gut may help improve mental and physical symptoms.
It’s not just about what kids eat but how those foods affect their gut lining and bacteria. By fixing the gut, the body can better absorb nutrients and reduce inflammation.
How the GAPS Diet Works
The GAPS diet uses specific, whole foods to support gut healing. It starts with homemade bone broths, soups, and fermented foods to restore good bacteria.
Then it slowly adds eggs, meats, vegetables, and healthy fats like ghee and oils. The diet removes processed foods, sugars, starches, and grains that can feed harmful gut bacteria.
It focuses on nutrient-rich, easy-to-digest meals that calm inflammation and improve digestion. The diet is usually done in stages, allowing a child to adjust without stress.
Who Developed the GAPS Diet
The GAPS diet was created by Dr. Natasha Campbell-McBride, a medical doctor and nutrition expert. She developed the diet based on her work with gut health and its link to brain issues.
Dr. Campbell-McBride designed the program to help children with digestive problems, autism, autoimmune diseases, and other chronic issues. Her goal was to use nutrition to heal the gut, which she believed plays a key role in overall health and mental wellbeing.
Why Choose the GAPS Diet for Kids?
The GAPS diet focuses on healing the gut by removing foods that can cause problems and adding ones that support a healthy digestive system. It can help with behavior, digestion, and immune health by targeting the root cause in the gut.
This can be especially useful if your child struggles with certain physical or mental health issues.
Signs Your Child Might Benefit
If your child often has stomach pain, gas, or irregular bowel movements, it might be a sign your gut health needs help. You might also notice food allergies or intolerances making life harder, with symptoms like rashes, eczema, or constant sneezing.
Behavior or mood changes such as anxiety, picky eating, poor eye contact, or trouble focusing (linked to ADHD or autism) can be connected to gut problems too. When toxins or undigested food particles get into the body, they can affect both the gut and brain.
The GAPS diet aims to address these signs by healing the intestinal lining.
Common Health Conditions Addressed
We use the GAPS diet mainly when kids face issues like food allergies and intolerances. It may help reduce symptoms from eczema, asthma, and many digestive disorders such as IBS or bloating by calming inflammation.
It has also been used to support children with autism and ADHD by addressing the gut-brain connection. When the gut barrier is tight and healthy, the body is less likely to react to certain triggers, which can reduce mood swings, sensory issues, and behavior challenges.
Potential Risks and Considerations
The GAPS diet is strict, especially in the beginning. It removes many common foods like grains, most starches, and fresh dairy, which can be tough for families to manage.
Some kids might feel tired or have detox symptoms when starting, so it’s important to move at a comfortable pace. Also, because it limits certain food groups, nutritional balance needs attention.
Before starting, we recommend consulting a healthcare provider, especially for children with serious medical conditions, to make sure it’s safe and fits your child’s needs.
GAPS Diet Protocols: Intro vs. Full GAPS
The GAPS diet has two main phases we use to help kids heal their digestion. The first is very strict and focuses on gentle, easy-to-digest foods.
The second is more relaxed but still avoids certain sugars and starches. Knowing when and how to move between these phases is key for good results.
GAPS Introduction Diet Stages
The Intro GAPS diet is broken into six stages. Each stage adds new foods slowly as the gut starts healing.
We begin with simple broths, fermented foods, and soft cooked meats. The goal is to calm inflammation inside the gut.
This phase can take a few weeks to several months based on how the child reacts. Sometimes, kids feel tired or have mild detox symptoms called “die-off.”
Because Intro is so limited, it can be hard to keep up, but it sets a strong foundation. Foods like fresh homemade bone broth, organic eggs, and peeled, cooked veggies are staples here.
Transitioning to Full GAPS Diet
Once the Intro diet is stable and tolerated, we can shift to the Full GAPS diet. This phase brings back a wider variety of foods while still avoiding grains, sugar (except raw honey), and starchy veggies.
Full GAPS lets us include fermented dairy, nuts, seeds, and more raw or lightly cooked vegetables. It’s still strict, but less so than Intro.
We keep an eye on allergies or reactions during this phase. How long we stay on Full GAPS varies—it could be a few months to a couple of years, depending on gut health needs.
Some even slowly reintroduce sprouted grains toward the end.
When to Use Each Protocol
We use the Intro diet for serious or sudden gut issues in kids. It fits when fast healing and calming the gut is a priority.
If the child has many food sensitivities, Intro helps find safe foods first. The Full GAPS diet is better when the child can handle more variety and their gut is more stable.
It supports longer-term gut repair and building a balanced diet. Sometimes, if Intro is too tough, families skip or shorten it and start Full GAPS carefully.
The best approach depends on the child’s reactions and healing progress.
What Kids Eat on the GAPS Diet
When kids start the GAPS diet, their meals focus on healing and nourishing the gut. We rely on whole, natural foods that are easy to digest while avoiding harmful ingredients.
The diet includes plenty of homemade stocks, meats, fats, and fermented foods to support digestion and immunity.
Core Foods and Ingredients
At the heart of the GAPS diet, we use homemade bone broth or stock daily. This is key because it helps heal the gut lining and provides minerals.
Meats like chicken, beef, and fish are common, including organ meats for extra nutrients. Egg yolks are introduced early, often soft boiled or raw if tolerated.
Healthy fats such as ghee, animal fats, and coconut oil are essential. Avocado is a great source of fat and easy to add.
Probiotic foods like fermented vegetables and dairy (if the child tolerates it) help restore gut bacteria. Vegetables are cooked and low in starch, avoiding fibrous types like celery or cabbage at first.
Later, kids can slowly try starchy vegetables and fresh juices made from carrot, celery, or beets.
Foods to Exclude
Processed foods are off the table on this diet. That means no packaged snacks, sugary cereals, or added artificial ingredients.
We also avoid starchy vegetables like potatoes, legumes, and beans in the early stages because they can irritate digestion. Grains, especially gluten-containing ones, are out until the gut heals.
Even non-gluten grains like quinoa are introduced only in later phases. Nightshades such as tomatoes, eggplants, and peppers are avoided at first to reduce inflammation.
We skip anything fried or burned. Instead, meats are poached, roasted, or grilled carefully.
Sugar is limited except small amounts from natural sources like honey or dried fruit used sparingly.
Addressing Picky Eaters
Getting kids to try something new can be tough. Many kids have food preferences already, so we go slow and make the transition gentle.
Sometimes, starting with easy full GAPS recipes helps avoid stress. If your kid is picky, try mixing familiar flavors with new ingredients, like adding avocado to soups or making chicken pancakes with nut flours.
Let them have small tastes of probiotic foods first, like fermented vegetable juice. Being patient is key.
We encourage small daily changes to build new habits rather than forcing big shifts all at once.
Snacks and Kid-Friendly Ideas
Snacks should follow the same principles: whole foods and no processed junk. Coconut yogurt, homemade guacamole, and apple sauce are great options.
For something sweet, banana pancakes made with coconut or nut flour are a hit. Dried fruit can be used as a treat but in moderation because of the sugar content.
Adding cinnamon to snacks gives flavor without adding sugar. We can make dips and sauces like homemade mayo or basil pesto to keep snacks fun.
Cauliflower thins work well as bread alternatives for dipping or stacking.
Recipe Card: Banana Pancakes (GAPS Friendly)
- Prep time: 10 minutes
- Cook time: 10 minutes
- Servings: 2-3
- Calories: ~180 per serving
- Tools: Mixing bowl, frying pan, spatula
Ingredients:
- 2 ripe bananas (240 g / 8.5 oz)
- 3 eggs
- 2 tbsp coconut flour (16 g / 0.5 oz)
- 1 tsp cinnamon
- 1 tbsp ghee or coconut oil for cooking
Instructions:
- Mash bananas in a bowl.
- Whisk eggs and add to banana mash.
- Stir in coconut flour and cinnamon, mix well.
- Heat ghee/oil on medium heat.
- Pour batter to form pancakes, cook 2-3 minutes per side.
- Serve warm, plain or with a small amount of honey or homemade apple sauce.
GAPS Diet for Kids: Meal Planning & Recipes
When planning meals for kids on the GAPS diet, we focus on nutrient-rich, gut-healing foods that kids will actually enjoy. We use homemade stocks, simple proteins, and natural fats while introducing new foods slowly.
Keeping meals varied with easy recipes helps maintain interest and supports health.
Breakfast Choices
Breakfast on the GAPS diet can be both simple and tasty. We often start with homemade banana pancakes made without flour or sugar.
They usually rely on nut flours or seed butters, eggs, and ripe bananas for natural sweetness. These pancakes are easy to digest and kid-friendly.
Egg-based recipes like scrambled eggs with avocado or soft-boiled eggs offer good fats and protein to keep kids full. We also love chicken liver muffins for a nutrient boost, especially for picky eaters.
Bone broth or homemade stock can be served alongside breakfast or as a warm drink, adding minerals and healing compounds. Adding probiotic foods like fermented yogurt or sauerkraut juice gently supports digestion early in the day.
Main Meals
Our main meals focus on homemade soups, stews, and roasted meats paired with cooked vegetables. These dishes rely heavily on bone broth as a base to help heal the gut.
We include dishes like hearty beef stew with carrots and squash, or chicken stews made without grains or processed ingredients. Slowly adding foods like avocado and fermented vegetables increases nutrient variety as kids adjust.
Cooking with animal fats like ghee, duck fat, or goose fat adds flavor and healthy fats. We avoid frying but prefer roasting or braising.
Organ meats, such as chicken liver or heart, are mixed into dishes for extra vitamins without overwhelming picky eaters.
Hearty Beef Stew Recipe Card
- Prep & Cook Time: 1 hour 30 minutes
- Nutritional Info: High in protein, vitamins, and minerals
- Tools: Large pot or Dutch oven
- Ingredients:
- 1 lb beef chunks (450g)
- 4 cups homemade bone broth (950ml)
- 2 carrots, diced
- 1 butternut squash, cubed
- 1 tbsp ghee
- Instructions:
- Brown beef in ghee.
- Add broth and veggies.
- Simmer covered for 1 hour or until tender.
Quick Snacks and Treats
Snacks on the GAPS diet should be simple but nourishing. We like homemade apple sauce sweetened with a little honey or guacamole with fresh veggies for dipping.
Fermented foods like sauerkraut or coconut yogurt work well to support gut health between meals. Small portions of nut or seed butters also provide energy and healthy fats.
For treats, simple baked goods using nut flours and natural sweeteners fit nicely. We often make snickerdoodle cookies or gingerbread biscuits using GAPS-friendly ingredients to satisfy sweet cravings without processed sugars.
Guacamole Snack Recipe Card
- Prep Time: 10 minutes
- Nutritional Info: Rich in healthy fats and fiber
- Tools: Bowl, fork or masher
- Ingredients:
- 2 ripe avocados
- 1 tbsp lime juice
- Salt to taste
- Optional: finely chopped cilantro, small tomato
- Instructions:
- Mash avocados with lime and salt.
- Mix in optional ingredients.
- Serve with sliced cucumbers or cauliflower thins.
Supporting Gut Health and Nutrition
To keep our kids’ guts healthy, we need to focus on nutrient-rich foods, healthy fats, and adding probiotics through fermented foods.
These parts work together to improve digestion and support overall wellness.
Role of Nutrient Density
Nutrient density means choosing foods that pack lots of vitamins and minerals into each bite. For kids on the GAPS diet, this means loads of fresh vegetables, fruits, and quality meats.
We want to avoid processed foods and sugars because they can harm gut health. Instead, we emphasize foods rich in iron, zinc, calcium, and magnesium—key minerals that help growth and brain development.
Including a variety of colorful vegetables, like spinach and carrots, helps ensure different nutrients. Fresh fruits add important vitamins like C and A.
Essential Healthy Fats
Healthy fats are vital for brain health and reducing inflammation. We focus on fats like omega-3s found in wild-caught fish, flaxseed oil, and fish oil supplements.
Butter, ghee, and coconut oil are great cooking fats because they are easier on the gut than vegetable oils or margarine.
We should avoid processed fats and artificial trans fats, which can harm gut bacteria and cause inflammation.
A steady supply of these healthy fats supports cell growth, hormone balance, and helps the gut lining stay strong. This is especially important for kids on the GAPS diet to support healing.
Using Probiotics and Ferments
Probiotics are good bacteria that help balance our child’s gut. We can add them through fermented foods like homemade yogurt, sauerkraut, and fermented vegetables.
Fermented dairy like yogurt contains live cultures that aid digestion and boost immunity. If dairy is a problem, fermented vegetables are a great alternative.
It’s important to start slowly with fermented foods, letting the gut adjust to the new bacteria. This can reduce discomfort like bloating.
Adding these probiotic-rich foods regularly helps crowd out bad bacteria. Over time, this supports healthier digestion and better nutrient absorption.
Recipe Card: Gut-Healing Fermented Veggie Mix
- Prep time: 15 minutes + 3 days fermentation
- Nutrition: Rich in probiotics, vitamin C, fiber
- Tools: Clean glass jar, knife, cutting board
- Ingredients:
- 4 cups mixed shredded vegetables (cabbage, carrots, radish)
- 1 tbsp sea salt
- Instructions:
- Mix shredded veggies with salt in a bowl.
- Pack tightly into jar, press down to release liquid.
- Cover jar with cloth, ferment at room temperature for 3 days.
- Store in fridge and serve small amounts daily.
Frequently Asked Questions
Starting the GAPS diet with kids takes careful planning. It often involves adjusting meals to fit what kids will actually eat.
Some kids might resist new foods, so patience and creativity help. We also watch how long the diet should be followed, and if there are any risks.
What are the basics for starting a child on a GAPS diet?
We begin slowly, usually at home, to watch our kids closely and control what they eat. The start focuses on easy-to-digest foods like meat stock and simple vegetables.
We avoid grains, starches, and processed foods during this time. Preparing and organizing meals ahead makes things less stressful.
We suggest reading more on the GAPS Introduction Diet for detailed steps. Hydration, probiotics, and fermented foods are key from the start.
Can a GAPS diet improve behavior issues in children?
The diet aims to fix the gut, and since gut health connects to the brain, behavior may improve. Some parents notice less anxiety, better focus, and calmer moods over time.
It’s important to be patient—results usually come after weeks or months of following the plan. Not all kids react the same way, but many show positive changes.
How do you adapt the GAPS diet for picky eaters?
We find it’s best to introduce new foods little by little. Starting with meat stock or bone broth is a good way to get some healing nutrients in.
Then we add gentle vegetables and fermented foods that some kids might like. Keeping meals familiar but simple helps.
Small changes, like adding a bit of sauerkraut or homemade yogurt, can ease picky kids into the diet.
What are some kid-friendly GAPS diet recipes?
A favorite is homemade chicken soup with meat stock. It’s packed with nutrients and easy to eat.
Recipe Card: Simple Chicken Soup
Prep time: 15 minutes
Cook time: 2 hours
Tools: Large pot, strainer
Ingredients:
- 1 whole chicken or 3 lbs (1.3 kg) chicken bones
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, quartered
- Salt to taste
- Water to cover
Instructions:
- Place chicken or bones in pot, cover with water.
- Add vegetables and salt.
- Simmer for 2 hours.
- Strain and serve broth or soup with meat and soft veggies.
This recipe is mild in flavor and usually welcomed by kids. Fermented sides like pickles or sauerkraut can add good bacteria.
How long should my child stay on the GAPS diet?
Most often, the full process can last from several months to around two years. We start with the strict Introduction Diet for quick gut healing, then move to Full GAPS, which is less restrictive.
Duration depends on how severe symptoms are and how well the child responds. Slow reintroduction of some foods happens after gut healing.
Are there any risks involved with kids following the GAPS diet?
The main risks come from being too strict too fast, which can lead to low energy or nutrient gaps.
That’s why gradual transitions and good meal prep are important.
We always recommend working with a healthcare provider to monitor progress and ensure the diet meets nutritional needs.
